Tuesday, March 26, 2019
AMRAP 18 min: 200m run 10 DB box step overs10 DB front squat
Tuesday, March 26, 2019 Read More »
AMRAP 18 min: 200m run 10 DB box step overs10 DB front squat
Tuesday, March 26, 2019 Read More »
All ClassesA) E2Min x 10 min (5 sets)5 Dumbbell Shoulder Press B) AMRAP 15 minRun, 300mMax rep Strict Pull-ups
Thursday, January 3 Read More »
CrossFit 5 Rounds for Time: Run/Bike/Row and Russian Kettlebell Swings *pick your biggest weakness 400m Run/1200m Bike/500m row 25 Russian KB Swings
Tuesday, December 4 Read More »
All Classes ‘Bert’ Teams of 3, partners run together but split up work however they choose For time: 50 burpees 400m run 100 push-ups 400m run 150 walking lunges 400m run 200 squats 400m run 150 walking lunges 400m run 100 push-ups 400m run 50 burpees
Tuesday, November 20 Read More »
CrossFit ReTest Day 3 ‘Kelly’ 5 rounds for time: Run 400m 30 box jumps 30 wallballs Longevity 3 rounds for time: Run X meters X box jump/steps X wallball/squats QuickFit EMOM x 15 min (3 sets of each) Station 1: Left Leg Bulgarian Split Squat x 10 Station 2: Right Leg Bulgarian Split Squat x
Friday, November 9 Read More »
CrossFit Aerobic Capacity 30 min: Run X meters 2 sets: 50′ double KB front rack carry + 50′ KB Farmers carry (200′ total) Longevity Regular Warmup Mobility+Recovery+ROMWOD QuickFit A. For max reps: 4 min of DB Burpee Box Step overs Rest 60 seconds, and then… B. For max calories: 4 min of assault bike
Friday, November 2 Read More »
CrossFit In teams of 2, AMRAP 20 min: 5 toes-bar (partner A) 10 push-ups (partner A) 15 air squats (partner A) 5 toes-bar (partner B) 10 push-ups (partner B) 15 air squats (partner B) 5 toes-bar (partner A) 10 push-ups (partner A) 15 air squats (partner A) 5 toes-bar (partner B) 10 push-ups (partner B)
Tuesday, October 30 Read More »
CrossFit A. KB swing mechanics B. Team WOD AMRAP 15 min: Run 400m (together) 50 Russian KB Swings (split work anyhow, 1 person works at a time) Longevity A. KB swing mechanics B. AMRAP 12 min: Run 200m 25 Russian KB Swings QuickFit AMRAP 10 min: 10 wallball 1 box dip 9 wallball 2 box
Monday, October 22 Read More »
CrossFit Aerobic Capacity E3minx30 min (10 sets): Run 300 meters QuickFit Strength Superset with no rest between sets or rounds; 4x: Russian Step-Ups x 10 reps each leg Ring Rows x 10-12 reps Push-Ups x 12-15 reps
Tuesday, October 9 Read More »
CrossFit Test Day 3 ‘Kelly’ 5 rounds for time: 400m run 30 box jumps 39 wall ball shots Longevity 3 rounds for time: Run X meters X box jump/steps x wallball/squats QuickFit 15 min EMOM (3 sets): Station 1: Left Leg Bulgarian Split Squat x 10reps Station 2: Right Leg Bulgarian Split Squat x 10reps Station
Friday, September 28 Read More »